Sylvia Dafoe

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Banded Clamshell
2 Sets

Block 3 – Primary Strength (Hinge + Core)
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
SA Cable Chest Press x10/10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
Side Lying Band abduction x10/10 (3 Sec Hold)
BB Push-Ups x10
Crab Walk Countdown x6 → 1
2 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs with Band x10/10
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Row)
DB Goblet Squat x10
Single-Arm Elbow-Supported DB Row x10
1:00 rest – 3 Sets

Block 4 -
Rope Face Pull x10
DB Front Squat x10
Sets: 2

Block 5 – Accessory / Core + Carry
Cable Pulldown (Supinated) x10
DB Farmers March x10/10
Cable Pronated Row x10/10
30 s rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Hip Thrust x10
Seated DB Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Glute Bridge
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Cable External Rotation x10/10
1:00 rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Goblet Squat 12 3x10
DB Goblet Squat 10,12,15 1x10,1x10,1x10
DB Front Squat 8,10 1x12,2x10
DB Goblet Squat 15 3x10
DB Front Squat 12 2x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Incline Press 8,10 2x10,1x10
SA Cable Chest Press 2,2.5 1x10,2x10
Arnold Press 10,12 2x10
DB Incline Press 10,12,12 3x10
DB Incline Press 10,12,12 3x10
SA Cable Chest Press 2.5 3x10/10
DB Incline Press 10,12,12 3x10
SA Chest Press 3 3x10/10
Shoulder Press 10,10,12 3x10
DB Arnold Press 10,12 2x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Elbow Supported DB Row 10 3x10
Cable Row Supinated 3,3.5, 1x10,1x10,1x10
SA Elbow Supp DB Row 10,12 1x10,2x10
Cable Pulldown Supinated 3 3x10/10
Cable Pronated Row 2.5 3x10/10
Rope Face pull 4 3x10
Cable Pulldown Supinated 3 3x10
SA Elbow Supp DB Row 12 3x10/10
Rope Face Pull 3.5 2x10
Cable Pulldown SUP 3 3x10/10
Cable Pronated Row 2.5,3,3 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 10,12,15 1x12,1x10,1x10
DB RDL 15 3x10
DB RDL 15 3x10
DB RDL 15 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Hip Thrust 20 3x10
Hip Thrust 20,20,25 2x15, 1x10

DB Farmers March 12 3x10/10
DB Farmers March 15 3x10/10